How to Heal Your Disc Herniation Without Surgery

Many people ask about what a rehab program would look like for someone with low back pain that is thought to be associated with a disc herniation. While I am happy to provide some options, there are a few very important points to keep in mind.
A diagnosis does not dictate the treatment plan. Rehab is not a protocol based process. Rehab for low back pain, regardless of the potential contributing tissues (if any can be identified), is based on the individual's unique symptoms. As clinicians, we look to determine which factors aggravate one's symptom and which ones alleviate symptoms.
Most people with a disc herniation would likely never know that they have one. Why? Having an MRI without very specific neurological symptoms is not useful and has actually been shown to worsen clinical outcomes in some cases, which is why they are usually not ordered right away. Seeing something 'abnormal' on an MRI that may or may not be associated with one's current symptoms can create fear and anxiety and negatively alter one's path to recovery.
I say 'abnormal' because many of us with no pain actually have things that would be classified as an 'injury' or 'degenerative' on an MRI, if we were to have one. In reality, things like disc herniations, meniscus tears and labral tears of the shoulder and hip occur in a large percentage of healthy individuals.
With all of that being said, I have several exercises listed here that often help reduce pain in people with low back pain that is thought to be associated with a disc herniation.
1. Press Ups - Find the level that is comfortable for you. Hold 3-5 seconds and repeat 5-10 times.
2. Glute/Piriformis Stretch - Repeat 2-3 times and hold 15-30 seconds.
3. Sciatic Nerve Mobilization - Move back and forth 10-15 times and complete 1-2 sets.
*My new book contains comprehensive rehab programs for the 50 most common injuries and pain issues, including lumbar and cervical (neck) disc herniations. Click the link below to learn more and order a copy! a.co/d/1q3BjgP

[@applecrumble8551]

I put my back out this morning while running. I have no idea if it's muscular or something else. How will I know this? Do I need a scan? I've done it before, the pain is mid back, slightly over to the right hand side. I can't do much at all and it takes my breath away. Very painful and sharp, It goes after a few days then after a few weeks it can happen again.

[@RehabScience]

If you don’t have radiating nerve pain down one leg, then the pain is most likely myofascial in nature. A scan would not be appropriate for this type of pain as the research has shown that MRIs should only be ordered for individuals with radiating nerve pain that has not responded to 6-8 weeks rehab and is creating muscle weakness in the arm or leg. For myofascial back pain, the key is to let things calm down, implement basic movements like walking and those movements associated with daily tasks, and then gradually start working on more specific low back and hip mobility and strengthening. I have a number of mobility and strengthening posts under my hip and spine playlist. Also, my book which comes out later this spring contains a very comprehensive low back pain rehab program. My book can be pre-ordered on Amazon now. Here is the link if you are interested: a.co/d/7dNiCGr

[@mujeeburrahmansharrief8841]

Can be muscle spasm

[@tapanpradhan1438]

My problem sciatica 6month

[@jeanmuhire3075]

❤😊😊😊

[@chrisz6860]

This was a great reply. I am 99% sure I herniated (re-herniated) my disc, L4-5 yesterday morning. Since doing it I have lied in bed, mostly stationary. I am on heavy dosage steroids now, 20 mg pills 3x per day. I am hoping to be more mobile by 72 hours post herniation. Its very painful, I can’t walk without crutches. (Can’t support my body weight). The pain is local, bottom left at top of buttocks. No pain radiating down my legs at all. So that sounds similar to what this other poster said. So you think I should try these rehab movements soon even tho I am basically bedridden for now. I am looking at your amazon book now! Thanks!!

[@css1323]

Bent down too far one morning and experienced the worst back pain of my life. Thought I could sleep it off as I hurt my back before. Then the pain became too unbearable, went to the ER. Got a CT scan and realized I had an L5-S1 herniated disc. They only gave me ibuprofen, lidocaine patches and muscle relaxers initially and it wasn’t cutting it. I did the stretches and the next few days it felt like my pain was getting worse. Back to ER a second time. Got an MRI, doctor said it wasn’t too serious, but recommended I start looking at PT. I was in a dark spot in my life, thinking I’d be in perpetual pain forever. Took more painkillers like tramadol; continued stretching, drank water, taking vitamins and after about 9 days I miraculously started feeling better. Now the pain is nearly nonexistent! I’m hoping my body absorbed the herniated disc. I wish anyone reading a speedy recovery, don’t lose hope! 😅

[@RehabScience]

Thank you for sharing you story! It’s so important for people to know that most disc herniations heal with a bit of time and rehab.

[@css1323]

@@RehabScience No problem! When it happened I went through tremendous pain and anxiety. You just want the pain to stop, it was extremely tough those first 3-4 days. Ibuprofen does not cut it lol.

[@me-dv8ns]

Now can you able to sit for a long time without pain ? And did you follow the same exercise? Please reply dear.

[@exploringextraordinary7858]

I hope you arw doing better

[@css1323]

@@me-dv8ns I can sit for a while if there’s good cushioning, but I noticed my lower back pops if I stretch a bit these days. Could be just me getting older, though.

[@tbt.20s]

Believe me, it takes time to heal. In the beginning, I was walking like an 80-year-old at 21, but gradually it healed and is still improving. It's been one year in my case! Never take bed rest; it will only worsen the situation if you are in your 20s. Do excercises daily...(my case l4-l5: prostrusion,l5-s1: extrusion)

[@SAVITRIYYARAZARI]

Pls help me I m suffering L4L5L5S1 disc bulge 2 years

[@Jaychang03903]

I’m 21 yo as well i’ve been struggling for a year and it’s only getting worse i wanna be a flight attendant and i’m so scared this’s gonna get in my way

[@sarahabdel-latif7582]

What kind of exercises?

[@epicvonwar]

Search McGill big 3 - i don't do the curl up, only planks and bird for dog. But it's the best - living without pain but you need to do in it every day. @@sarahabdel-latif7582

[@ashundeyan8031]

I know this video is old, but I had an L4-L5 injury a few months ago, and it randomly got re-aggravated last night and could barely walk. Tried out these movements (along with some others) and I can walk with about 75% less pain than I had last night. You're a superhero!!

[@RehabScience]

That's so great to hear! I'm glad the exercises helped you!

[@sarahfan4411]

👍👍👍 I did those exercises many times by following your demo. They are so so helpful for the back, hip, knee pains during my fractured ankle rehab. Thank you 🙏!

[@RehabScience]

That’s so great to hear! Thanks for the comment!

[@HushNinja]

ive had the pain on and off for close to 2 years now. did the exercises and it suddenly stopped hurting when i cough. ill keep doing these and update you guys. thanks!

[@2bit156]

Please update

[@HushNinja]

@@2bit156 It's actually working. Not sure if its placebo but I do feel improvement. There's not much pain but just soreness. You can tell there's something there, but I'm walking further without pain following day. Also I've pretty much stopped medication. No more tramadol or celebrex for me for over 1 week now. Let's see if it stays

[@cubanblanco5009]

How’s it going ? Did these help you after awhile ?

[@HushNinja]

@@cubanblanco5009 They did really well. Just unfortunately it recurred and now im having some pain again. Doing this does help ease the pain tho

[@cubanblanco5009]

@@HushNinja thanks for the update ! Hope you heal soon. I also have flare ups and I’m just trying to find the best practice. Will get there soon. 🥂

[@mrdman094081]

This is the best input available on the subject out of thousands of similar videos and articles. I would think that even among professional colleagues that would be the consensus. It deserves some type of award beyond a like and a comment. Very concise.

[@RehabScience]

Thanks so much for the encouraging feedback.

[@jhonastete]

Some channels say these are the worst exercises you could do and they are channels that projects credibility same as this one, so one of them are not correct

[@TheEazye19]

@@jhonastete If you try them for yourself you would know that they do work and provide a ton of relief

[@nalini7186]

I’ve had a slipped disc for 20 yrs didn’t know till last month always thought I pulled muscles but now I’m watching this video God bless everyone

[@RehabScience]

I hope the exercises help you!

[@geoff23sandy87]

For 20 damn years?

[@jasonjuarez2460]

Guys do these excercises, also add a kettlebell workout focusing on lower back it has helped me immensely. Your back is still going to give you problems every now and then until the muscles are strengthened. Thanks for the video doc.

[@RehabScience]

Thank you for the comment! Great tips. Tons of research to support strengthening the low back muscles and posterior chain when managing low back pain.

[@yadiracumberbatch5114]

That exercise is one of the best for lumbar pain I do every day and I feel a very good release I really recommend it

[@RehabScience]

Glad to hear the exercise helped you!

[@Mt4859]

OMG!! I'm not the commenting type but the first example shown the first 30 sec I did it and all of a sudden I heard a pop in my back..and when I got up I instantly felt a huge difference Bro, thank you!!!

[@RehabScience]

That’s so awesome to hear!

[@JamiJaan]

I exactly got the same exercises from my doctor and it is helping a lot in reducing my disc pain, plus they told me to not set for so long instead walk every day and keep my daily routine instead of resting a lot, as well as avoid bending down too much at the beginning of first two weeks and stop lifting heavy staff as much as possible. And it really works 🙂

[@RehabScience]

Walking each day and avoiding prolonged sitting are very important in the early stages of rehab.

[@i.a.b6761]

Hey bro are you doing any better?

[@guyxphoto]

Woooooow! I hurt my back doing heavy dumbbell RDLs. I just did these 3 exercises and HOLYY!!! Nearly immediate relief. Thank you doc 🙏🏾

[@RehabScience]

That’s so great to hear! I’m glad the video was helpful!

[@abloise4987]

These exercises worked for me,I fell down I flight of stairs, hip and back where in pain foot pins and needles, But these exercises were soothing and cleared up everything

[@RehabScience]

I’m so glad to hear they helped you!

[@4exgold]

I was sceptical but that 1st stretch was really useful in providing some pain relief....thx Doc!

[@RehabScience]

Glad it was helpful!

[@kingdru_562]

I have discomfort sitting and standing causes pain to radiate through right hip and intensifies the longer I stand but doesn't go any further down. Laying down on the floor and stretching stops all the pain. Workouts are pain free as well although I'm afraid to bend over due to fear of re-injuring back. Longgggg and challenging recovery process.

[@RehabScience]

Sorry to hear that. Did you have an injury that started this process or did it come on without an injury? Does it seem to be getting better gradually over time?

[@joemomma707]

Update please

[@emaansboutique1853]

@@RehabScience hi I started to work in a garage last year march (before that I could feel my legs getting numb all the time I’m also overweight) I picked up a 35kg hybrid car battery alone without help I felt and heard a snapping sound from my back after that day I thought my back was sore from working a few days later I was working at home and was wearing a compression belt to ease the pain I bent down to pick up a 25kg box and the compression belt blasted open after that I couldn’t move at all for 4days Fast forward to now I can’t move at all I have to take several medications before moving NHS have not helped at all instead the doctors are pushing me to surgery and etc I don’t want to to the surgery if I do these exercises will they help me recover from my bulging disc pain

[@jolicska]

Tom, your channel is pure gold! thank you and God bless you!

[@RehabScience]

Thanks so much! I’m glad you are liking it so far!

[@dzdhandzcan816]

🎯GREAT STRECH ADVICE! I’m in a catch 22 I have L4/L5 disc herniation I’ve been dealing with back issues since 2015 I’ve done injection shots Physical therapy nerve block & it has gotten worse. I was in soo much pain in 2022 I wished I was ⚰️ OMG THE PAIN I wouldn’t wish it on a worst enemy if I had one. Doc says I need surgery & referred me to a specialist with GREAT REVIEWS one of the best in my city. Specialist said I’m 9/10 on scale of surgery & if I don’t get it I will permanently kill the nerve from mid back to my toes which are numb tingling painful 24/7 now. I don’t want to have surgery but I want my life back I’ve been miserable for way to long I don’t fell like myself! GOD BLESS US ALL WHO ARE IN SOO MUCH PAIN 💙

[@haseebkhawaja1050]

If more of your parts start to go numb then surely you would need surgery to avoid permanent damage to nerves

[@Daddychill945]

Are you doing ok

[@yvettecardenas3820]

This post should say how soon after injury you can do these exercises. I did these exercises just 4 days after injury, and now I am in severe pain. Severe! I was able to walk and move up and down my stairs before these exercises, and now I can barely move. Be careful if you just recently herniated a disk. I'm pretty positive these exercises just made the herniation more severe and there's now more pressure on my nerves.

[@RehabScience]

I address this question on an extremely frequent basis. Each person’s response to any movement or exercise varies considerably, so you must test movements gradually and modify them based on your unique symptoms and response.

[@pepepepe2627]

These exercises are not for everyone, people should be more careful

[@user-fj2rg1ms4u]

How are you

[@Ranjana-ek1jg]

Hey how are you now?? Hope you're doing well ❤️‍🩹

[@commoveo1]

@@RehabSciencethanks for answering! I was 63 and retired as an IronWorker for 30 years, not counting farm work growing up etc. Anyway spent a lot of years tying rebar on bridge decks. Took vitamins religiously and stayed in pretty good shape. Reason I even commented is because I had just walked down a flight of stairs and turned to the right once @ bottom. Had one mri and seen the report to the doctor before he had. The report said he’s complaining of his right side while the damage was on his left side. So of course I mentioned to the brain and back surgeons nurse and she said yes she seen that. I’m not here to criticize anyone because it’s been rather rough life and I respect the amount of education one probably has to go through in life to become such a specialist. They gave me supposably a shot for three months and wanted to know if I was interested in being operated on. Of course I said no. They kinda passed me off as it was all in my head. Reason I say that is as Men are we don’t go to doctors unless you’re in the military and you’re having wisdom teeth pulled lol. Anyway thank you and at my age what doesn’t hurt unfortunately ✨. Sincerely Grateful, Howard

[@joshalamond1809]

I thought I could help my back my doing Yoga without a competent instructor. This made my back so bad that I would be in a wheelchair off and on. I eventually saw a physical therapist and that’s when I learned that stretching down forward was what was hurting me. Doing the first stretch described here (plus other things I’ve picked up that push the disc in the same way) has been a huge help.

[@RehabScience]

I’m glad you found the lumbar extensions stretches and realized that flexion can be detrimental early on in the rehab process. Thank you for commenting on the video!

[@moonshiry]

thats child's pose right? yeah i read that it aggravates people with disk bulge

[@RehabScience]

No, childs pose was not demonstrated in this video. Childs pose involves lumbar flexion. The stretch in this video involves lumbar extension and helps many people with disc injuries.@@moonshiry

[@aminaani-ux6li]

Thanks a lot for this informative and very needed video. very clear & professional ! 👏🏼

[@RehabScience]

You’re welcome! I’m glad the video was helpful!

[@thanhkieuphuc367]

​@@RehabSciencehey there, 16 year old here, got a herniated disc 6 months ago l5/4 as well as l4/3 and l5/s1 bulge but the problem is the l5/4 herniated disc. I tried the first exercise you showed here and it somewhat felt better so for the first 2 weeks i just did that and sometimes I even do it while i stand. But then one day while i was doing the exercise standing, the pain got to my left leg (originally my right leg had the sciatica pain and the left leg only had very minor sciatica). As time goes on my right leg eventually gets better but my left leg got worst, even when i lift my right leg it would bring pain to the left leg. I'm assuming I either caused permament nerve damage to my left leg (which i hope is not the case) or the bulge touched a different nerve. The weird thing is when I do exercises like the leg raise you showed on my right leg, my left leg gets better but if i do the leg raises on my left leg the left leg just gets worse, same with other exercises. I really need a professional's opinion on this because I'm just losing it at this point, I don't think I can endure another month with this pain so please respond, I would very much appreciate it

[@sriram007m]

Thank you so much, Tom! You've been a lifesaver as I'm currently dealing with a disc herniation issue, specifically at the L4-L5 level. The pain has even radiated down to my left toe. I experienced immediate relief after trying out these three exercises you recommended. However, I have a question: should I perform these exercises exclusively for my left leg, where the pain is concentrated, or should I do them for both legs? I would greatly appreciate your guidance on this. Thank you!

[@agx111]

Both

[@harrysquir2490]

If you do something on one side of your body, do it on the other

[@rafael7474gerher]

I got my l5 herniation 4 months ago while squatting in the gym. I changed my lifestyle significantly. Every day I do massage, stretching, workout with light weights (no squats or anything like that) after I go to do sauna 20 mins ,cold plunge 5 minutes and steam 10 mins. Twice a week my massage therapist works on my trigger points To break up the stuck muscles. After almost 4 months Pain almost gone, just a little bit in the morning when I get up after sleeping. I believe it will take more few months to heal it up

[@RehabScience]

I'm glad to hear you are healing and making progress! In a few more months, you should be fully healed.

[@eonejbsjen]

I am just 19 and suffering from disc bulge in l4-l5, I don't know,my future is worsening.

[@fatimazahrael3430]

You will be fine , don’t worry

[@ajhproductions2347]

It only gets worse if you do nothing about it. Trust me, had YT existed 25 years ago, I could have saved myself years of misery. These stretches actually work.

[@cflederman]

Hey! I herniated L4-L5 when I was 19. I'm 31 now and a Pilates teacher. I understand that when my back starts up, it's my nervous system requesting a reset- put on the brakes and you'll be fine! It's a journey. Remember that everything your body is doing is because it's trying to keep you safe ❤ Be well, feel good, patience all the way and you'll do great.

[@RMTmusic1-mv1jh]

Discs bulges are extremely annoying and painful. I had surgery for a herniated disc and I’m still dealing with problems. Go to physical therapy if you can afford it. Do these stretches you see in this video, strengthen your core and rest. With treatment you can keep your discs from getting worse and not need surgery. Good luck out there!

[@MatthewSenneke]

I feel your pain man, I’m 21 and last year I got a herniated disc on my lower back and it still hasn’t fully healed and I’m scared but I’m not giving up

[@DB-07]

Hi. Thanks for uploading your video. There are many doctors and PT’s out there who say that hamstring stretches are a no go, as you should not be stretching the nerve. What is your take on this?

[@Mom.com11]

Would love more info on how to heal herniated disc issues. I’m doing all these exercises. Thank you for the video. So clear and concise.

[@RehabScience]

Glad the video was helpful! You might also try the two sciatic nerve mobilization options in my sciatica video as those also often help with disc herniation symptoms.

[@ahnraphel]

@@RehabScience Nerve threading put me in the worst pain of my life. whoever is teaching these as an option has never herniated a disc.

[@RehabScience]

@@ahnraphel We do have to be careful with how we prescribe them as they can flare up some people. However, the majority of patients that I see find them to help reduce pain.

[@harshithanarayan3684]

My MRI report shows a minor disc bulge, but the docs call it to be normal, but my day to day activities are only worsening it, suffering with this pain since 9 months. I’m okay as long as I’m walking around and standing but if I sit after household chores or try to lie on bed, basically when I tend to relax my back or leg that’s when I feel the pain. The future is scary with this pain. I really hope these stretches help, going to practice this regularly and watch how my back reacts

[@RehabScience]

These exercises and time help most people. Many disc herniations heal with time, but it can take several months for this to occur.

[@500Places]

Any better now?

[@qdqd1726]

The only way to heal it fast is to sit in a tub with ice cold water upto your shoulders for 3 to 4 minutes everyday, it will take the inflammation away, alternate between hot patches that you can stick on your back from time to time. But ice water works,and walking 30 min a day does help also,plus the exercises the dr recommended in this video. The worst part is if you sit and do nothing about your back than it wont heal,so get up and do somthing about it.

[@jz1612]

Thanks for the advice 👍🏼

[@drnaikss]

Excellent. Instructions are specific and easy to follow. Sometimes it becomes difficult for a viewer to choose from plethora of Exercises but it's good that you have restricted the number. Your presentation is pleasant. Thank you. Dr. Sunil Naik.

[@RehabScience]

Thank you! So glad to hear you enjoyed the video and presentation. I agree that giving too many exercises ends up being confusing to most people.

[@kamarsuja8897]

Sir I had l4 l5 disc bulge 0.5 I had numbness will this useful

[@MUNIPRASADGUTHA]

You are absolutely amazing Doctor - You have pinpointed the exact exercise regime for Back ache - It works wonders

[@RehabScience]

Glad to hear these movements are hopeful!

[@meralu5251]

I just did these exercises and my muscles feel more relaxed.

[@RehabScience]

Great to hear!

[@singingfan]

Great video! Dealing with herniated disc sciatic nerve pain is so incredibly painful. Mines been going on for months and months. Trying PT again after failed steroid injection. 😢

[@RehabScience]

Sorry to hear you are struggling so much with this issue. Sciatica can take quite a while to resolve in some cases. You might also try the exercises in my leg nerve pain video.

[@danreyes736]

Seriously this works. I have had back pain for years (L5-S1) I finally fixed the issue but I had to rehab it in 3 stages. 1. Exercises like in this video to push the disc back in. After that though it will still be stiff with scar tissue. You have to do mobility exercises. 2. Mobility exercises like reverse Russian twists. Look up lower back mobility exercises to break up the scar tissue that is tight and can easily retear and then your injured again. I kept retearing it because I didn’t know this. 3. Strengthen stage. At this point you should have no pain and can start slowly doing lower back exercises to strengthen the area.

[@RehabScience]

Great breakdown and summary! This is very similar to how I think about rehab for this issue and many other injuries.

[@EY-mp4rb]

I have L5-S1 and L4-L5 problems.

[@nowitsshubh]

How did you break your scar tissue? Plz help me

[@ksjs8893]

what is the good to breaking the scar tissue that brings retear??

[@KianSaresei]

The first one is helping a lot I’m doing 5-10 sets per day doing it for a while and I’m trying to do slow moves I feel more stable I had a lot of progress this month I hope it ends soon Disc herniation l5-s1 fighting 7 months now

[@RehabScience]

Glad to hear that when it’s helping you. It is often useful for helping calm down disc related pain.

[@karthiks1680]

You're not alone brother. Been fighting 12 months now :(

[@jawadtahmeed]

I am also suffering from left L5-S1 herniation for 2 months now. I have just found this video and slowly started doing this exercises.

[@JamDaleRick]

Not alone bros. Been fighting this for a year, the 1st exercise helps me more. My doctor dont want me to do lots of stretches as my nerves got aggravates easily😢..

[@sanaezouhir864]

Hi I have the same problem now if you are feeling better now would you kindly tell me what you have done

[@PeterM8987]

I suffered from an L5 herniated disc a few years ago. I experienced pain in my lower back that wouldn't subside with physiotherapy and strength exercising. This provided relief but didn't heal it. Over time, I began to experience great pain in my the right side of the buttocks and eventually numbness along the outside of my right thigh and lower leg. The pain in the lower leg was particularly bad. Once the numbess move to the lower leg, my physio told me to get a GP (i.e. MD) to order an MRI. As expected, I was diagnosed with a herniated disc. I soon after consulted a spinal surgeon. One of the physical tests he performed was holding my right big toe and asking me to try an stop him from pulling this foot towards him. Icouldn'tt do it! Anyway, he subsequently repaired this herniated disc by performing a disectomy (Day surgey. Forty minutes only!). When I woke up, the pain and numbess were gone (Australia).

[@RehabScience]

Discectomy procedures are often very helpful in individuals that do not improve with time and physiotherapy. I'm glad to hear this procedure helped in your case.

[@georgew7405]

The second one is amazing. I'm doing it now. Thank you! ❤️❤️❤️

[@RehabScience]

You’re welcome! Glad the video was helpful!

[@DibisaGemechu]

Thank you for helping us. One year ago, I was told by doctors that I had: 1)L4-L5 symmetric disc bulge with severe central canal stenosis and bilateral moderate neural foraminal stenosis 2) L5-S1 central bulge with moderate central canal stenosis. As a result, I feel severe pain on my back, and I fail to walk for more than fifteen minutes still now. My question is, can I improve these problems doing these exercises, please? Thank you in advance for answering my questions!

[@SDSunriser]

Should these exercises also be done for a diagnosed L4-L5 disc bulge? Thanks.

[@bonsmith3026]

First two exercises made the pain lessen immediately. The last exercise hurt a little but will work on it.

[@midomarvin8793]

Thanks for this. Really helpful ✊🏾

[@RehabScience]

No problem! Glad it was helpful!

[@cynthiamartinez3192]

Thank you Dr. Walker. I am trying these right now. Will this help left sacrum pain also? If not what do you recommend? You're a Blessing to the whole world. Please don't ever leave us. Prayers forever for you and your family and All.🙏

[@RehabScience]

You’re welcome! I would recommend also trying the exercises in my sacroiliac (SI) joint pain video for your sacrum.

[@redsteedproperties2405]

Interesting, I just found out that I have a herniated disc, but I’ve got no pain. All 3 of the exercises you’ve shown are things I do almost every morning as a part of my morning yoga/stretching.

[@RehabScience]

Nice, glad you are already implementing them!

[@trentcantu2031]

Can I ask, do you do any other physical activities other than the yoga?

[@redsteedproperties2405]

@@trentcantu2031 yes, I do. I do high intensity interval training (with bodyweight and with dumbells/kettlebells), hiking on trails, and sometimes shoveling snow (I live in MN and don't have a snowblower). I am holding off on heavy weight lifting for now, because I'm not sure if that will make things worse, and I might have caused the issue doing 1 rep maxes last year, or maybe it happened from canicross on rugged trails. Now I focus on correct bracing before moves in workouts to protect my lower back. I should add that I have always been a very physically active person and have worked out since age 15.

[@Bulentdinc125]

@@redsteedproperties2405 Hey, what is your current situation? Are you healed and get back to your routine life? I'm playing basketball for a lot of years and I found out that I have hernia. I'm dealing with it for 2 months and nothing changed by waiting and resting. Should I do these excersizes?

[@redsteedproperties2405]

@@Bulentdinc125 Hi, well, I recently spent day after day shoveling snow (driveway, stairs, and rooftop) & feel fine. I honestly don’t know if my herniated disc healed or improved. I found it from a full body MRI and I only plan to that once per year. I’m not a doctor or chiropractor, so I can’t really make recommendations for others. Just sharing my personal experiences in case that helps anyone. I hope you heal quickly.

[@MichaelWeston82]

I enjoyed doing those exerices. I understand the purpose is to get the discs healed without surgery. BUT can you give me a general guideline on when it's time to consider surgery if the pain doesn't get better? How long should these exerices be done to determine whether the discs are healing? A month? 6 months? I understand the disclaimer(s) here about medical opions etc. Looking for general guidelines.

[@paulwalker6949]

I am an IT employee with 25yrs of age , 80kgs with 181cm height.I am suffering from back pain since 3months and I was having IFT along with exercises and my pain was reduced . Again since a month I m experiencing a bad pain along both the legs alternatively. So I had a MRI and it suggests L4-L5 mild diffuse and L5-S1 Bulge. One Doctor is suggesting a physiotherapy, medicines and exercises and another doctor is suggesting Epidural Steroid Injection. I am confused a lot to which way to go. During this I found your KZbin channel and it was very informative and effective. So please help me out what to do. Please do analyse and please do guide me what exactly the situation and what needs to be done. I lost my confidence on my life. Please I am hoping for your reply

[@Jason-qq3fz]

I’m an EMT……… and after 26 years of lifting fat people and being 49 years old it’s finally caught up with me. I’ve had a L5 laminectomy and ACDF of C5 and C6. I would recommend the steroid injection. I had it done by Kaiser and it helped SIGNIFICANTLY.

[@tonybellew7690]

Do you live in London? I got a really person who can help you hopefully. I have the same issue as you

[@raghu0202]

Contact Dr Rajaneesh kant chiropractor he can cure you within a month 👍👍through his u tube videos u can conntact him 😃😃

[@RuizEfrain]

Epidural injection only one answer ,,,,,,,, thank me later

[@syedzeeshan5031]

Physiotherapy is enough, no need of any injections or surgery

[@blkrose5175]

Guess I don't know why my back hurts, I know doctor told me don't do the cobra even though it was helping, over 10 years of pain in right side in just one area of my back. Like you said hurt at job bending over to remove a large pot of water, twisted and heard a pop. Can't walk far, can't stand up straight and hurts all the time. For the sciatica the exercises you gave do help a lot. I must go back, pain changes a way if thinking easy to forget what was helping. Thank you

[@RehabScience]

I’m glad to hear the exercises are helping some. Extension exercises like the cobra have actually been shown to help people with lumbar disc herniation related pain. Your doctor may not be aware of this treatment approach (McKenzie exercises).

[@ShopOpen24]

Aw man this guy is great I did a few of his stretching and it works for me thanks so much.

[@RehabScience]

That’s so great to hear!

[@scpanchangyt4220]

Thank you very If I watch this video last 5 yrs.ago may be I did not get surgery of my L4 L5 lower back pain now I feel pain again hopefully did not comeback again thanks for your videos like this.

[@iranjackheelson]

Just experienced what felt like herniation today... something "slipped" with acute pain (surprisingly the pain wasn't excrutiating or anything) and involuntary I dropped the deadlift on my 4th rep of 305 pounds. My first time this ever happened, so feeling pretty devastated. My question is... when you "heal" from your injury, does the tough outer layer (annulus fibrosus) ever regrow to fill up the hole that the inner nucleus ripped through? or does the hole just remain there? if so, how does the nucleus not herniate further when you exercise?

[@RehabScience]

Yes, the annular wall is similar to a ligament, so it can heal and scar over like a ligament sprain.

[@eloaba57]

Im a 21 y/o and they just saw i had an erniated disc by chance last summer. The doctor said that if it didn't produce pain to not mind it at all. However i've started doing rock climbing and i want to improve hip movility + stay healthy so i looked this video up. The first excercice did nothing to me but the second is hard and releaving to an insane level!

[@TheVinny337]

Awesome video! Thanks for posting!

[@RehabScience]

No problem!

[@RaviSingh-yw2bw]

Incredible, Doctor Tom Alter so kind of you ❤ best wishes for your health, family, friends and wellness here from subcontinent BHARAT india Punjab Amritsar closed to Himalayan boundaries

[@RehabScience]

Happy to share!

[@shakir_adamm]

Hey I hope you're doing well. I have been doing these exercises, and it really worked for me. My pain is centralised over my back region but now I feel pain around my disc both left and right. I feel like it's a muscle issue ? What should I do ?

[@RehabScience]

I’m glad the video is helpful to you. These exercises can still be helpful once the pain has centralized, but you may also want to see a physical therapist who specializes in manual therapy to help get rid of the last bit of myofascial pain in the low back.

[@jusmansitohang733]

Im 34yo and active with calisthenic sport and 1 month ago By MRI Result i have bulging Disk L4-L5, L5-LS1 and got scatica on my left leg. My doctor tell me to do surgery, it make me frustating cause in my daily life i always do excersice to make sure i'm fit. and I want to move again, i like sport and when the doctor tell me for surgery suddenly my mental broke so hard. I found your video and Thank you so much for your tip, i do a lot mistakes in excersise, I will start it again and hopefully i can recover soon. God bless Us !!!!

[@RehabScience]

We really try to avoid having people rush into surgery for this issue. Many disc herniations heal with time and gradual movement/exercise and we have quite a bit of research now to support this idea. If your pain is manageable, I would try rehab before letting a doctor talk you into surgery.

[@ilhanuzan]

Hello Doctor, Currently 30 years of age and have been suffering from back pain from a disc bulge L5/S1 1.5cm bulge with slight contact of the bilateral descending S1 nerve roots since 18 years old due to a injury at the gym. Over the years the mild disc bulging has progressed to L2/3 L3/4 L4/L5 but no significant nerve contact or spinal stenosis detected. Will these exercises help put the bulges back into place? Is there anything i should avoid doing during recovery period? Thanks heaps, Ilhan

[@cuteandspikey]

wow that last stretch actually gave me the first relief i’ve felt in weeks🎉

[@RehabScience]

That’s great to hear!

[@ksaljulimaiajuli5687]

Over 6 years I am still suffering with herniated disc. I have been doing all the exercises

[@RehabScience]

Sorry to hear that. I hope these exercises offer you some relief.

[@sq2441]

Might need surgery to fix it

[@karthiks1680]

6 years? :O it's been almost a year for me :(

[@Rafi385]

I am 38 years old and I have a herniated disc L5 S1 for 5 years now 3 times in between I couldn't do anything for 4 months every time... still I have pain and suffering. I don't know what to do 😒😒😒

[@EY-mp4rb]

Injection?

[@annabellehill8527]

Good one 👍 Thank you for sharing 🙏 The stretches and exercises helped to alleviate my sciatica pain that was due to a herniated disc in my lumbar spine.

[@tropics7991]

Has it healed yet? Like are you still feeling pain?

[@annabellehill8527]

@@tropics7991 The pain that was in my right buttock that sometimes went down my right leg has gone. I just have a bit of lower back pain when I bend forward while sitting or standing and when I roll over in bed.

[@RitahNakis]

​@@annabellehill8527 am suffering from this am only given niproxen painkillers

[@itzmahdi3214]

these exercises helps alot, thanks alot

[@RehabScience]

Glad the exercises were helpful! Yes herniated discs can heal overtime. However, it can take several months for this process to finalize.

[@Ellipse_is]

Thank you so much for the advice! Can you believe all of these "experts" on here trying to tell you that these don't work? I appreciate the time and effort you put into this

[@RehabScience]

Haha! Comments are funny sometimes. A lot of ‘experts’ out there!

[@rachelda28]

Dr. Is there a possibility to heal my sciatica by exercising only? Im from philippines. 27yrs of age and ive been suffering this for almost 8years

[@RehabScience]

Yes, in many cases the pain can resolve with rehab exercises only.

[@rachelda28]

@@RehabScience thank you ... U give me hope😥😥😥🥰🥰🥰

[@AdityaGupta-xq3kr]

@@rachelda28 you should really see surgery as an option if you have sciatica for 8 years

[@aamirhussain4908]

I am also suffering from it since 6 year but recover 70 percent but pain doesn't go totally I don't know why?

[@user-fj2rg1ms4u]

How are you rach

[@davidoliver3051]

I am not sure if you will see this comment. I have just received the results of my MRI of the lumbar spine and the X-Rays of my hips. The hips are fine, nothing remarkable for my age. However, the lumbar spine MRI revealed 4 bulging discs. L2-3, L3-4, L4-5 and L5-S1. My family doctor tells me that there is no cure for bulging discs. I am currently taking Naproxen for inflammation , Pregabalin and Morphine for pain. Each morning, I start the day with pain, I get some relief throughout the day, however, the pain returns around 5pm. I have tried Chiropractic and Physio Therapy without success in suppressing or eliminating the pain. I don't know what path to follow now. Is there a program that will help with this? I am told that the discs will never heal.

[@standstill0641]

Try placing or rubbing any ice pack / cube over the affected area where your sciatica nerve pain is. This will relieve it instantly. Then after that rub a heat pad or damp hot wet cloth or take a soak in hot bath / spa to get blood flowing to affected area. Best formula I found. But also do the stretches to strengthen the spine and muscles.

[@RehabScience]

Ice and heat definitely both have good research for a reducing pain and many people like the contrast type of application where you alternate between the two.

[@avadhootkupte2544]

Sir my sciatica pain is shifting sides Is it a good or bad sign?

[@RehabScience]

This is something we see often and isn’t usually considered bad or good. In terms of sciatica, we are more concerned if the pain goes farther down the leg or if the person begins to develop weakness in their leg.

[@avadhootkupte2544]

@@RehabScience ok sir thanks

[@aramjamil5285]

@@RehabScience I get weakness on my leg almost foot drop😢. Any advice??? Thanks Dr. You are great!!

[@sheelashivraman7181]

I have mild bulged disc and sciatic pain from piriformis to my toe will all these three exercises help heal thanks 🙏

[@aramjamil5285]

@@sheelashivraman7181 yes, keep doing them, don’t give up, it will take time but you will be much better and I will pray for you and myself and all the people that suffering due to this sciatica, disc herniated. اللهم اشفنا شفاء لا يغادر سقمًا. آمين

[@bhanub8876]

Thank you so much Doc .. this is really helping me to get back to normal 👍😊

[@RehabScience]

So glad to hear that!

[@LegitFinance]

I felt a pop in my lower back when squatting heavyweight in the gym today. And I'm here now, curious about how disc herniation works, and to know what to do to make it go away, and not to do make it worse. I don't feel any pain elsewhere but that spot, and it's not very intense.

[@sonaliv1489]

This is a yoga exercise from India. So nice to see it being shared to help others. Thank you for sharing it.

[@sonaliv1489]

So nice to see so many yoga exercises being shared

[@sonaliv1489]

It's called bhujangasan

[@RehabScience]

Yoga uses these movements as well. They are basic human kinesiology movements, not really yoga exercises.

[@user-fj2rg1ms4u]

How are you sonia

[@BedHead982]

Solid video. Exactly what I was looking for

[@RehabScience]

Glad the video was helpful!

[@meganhenry5795]

This nerve flossing does help so much.

[@paulsmith-qu9ul]

Thank you so much for the helpful video. I am struggling with my nerves pull on my left leg from the back pain. After receiving the epidural, I have no back pain but still have irritated nerve muscle pull on my knees and sometimes on my foot while walking. Only some weakness on my left foot toes. What do you recommend? Do I need a surgery or it can be healed with exercise

[@donaldjoannis989]

I have L4 L5 problem for more than 4 months, i will try this method and hope it works

[@RehabScience]

I hope these are helpful to you!

[@donaldjoannis989]

@@RehabScience Thank you may God bless all those who suffer with this problem

[@SB-yq8uo]

Really helpful exercises. Thanks

[@RehabScience]

You're welcome!

[@aumnamashivaya4]

Wow, very helpful. THANK YOU

[@RehabScience]

Glad it was helpful!

[@Zornyyyy]

These stretches have worked very well for me over the past 4-5 months. Although, I am experiencing a sharp pain in my heel when doing the third stretch. To the point where I cannot perform it at all. What do you suppose that could be caused by?

[@steveninsinna1743]

Sir: great stuff. Question ..what things should I avoid while trying to heal a herniated discs or discs? I walk, hike..ride a bike a play some very light tennis. Thanks again.

[@RehabScience]

Glad the video was helpful! Each person is a bit different. You want to avoid activities that cause your symptoms to flare up. For most people, this involves activities that involve bending the spine or prolonged sitting, but you have to figure out which positions and activities cause your own unique symptoms to worsen.

[@RobinDaBankzzFX]

Im 26 now and have had L5 prolapse for 4 years now.. Always been active with sports and this made me have to change work and everything. Can’t work out legs almost anymore and life quality is pretty much worse. Also just got a son that I want to lift without pain. Feel like I have tried everything.

[@angelajones197]

That extension is the only excercise they helps me. It helps me a lot. ♥️🙏

[@acko6162]

Im dying. 10 Weeks. VERY LARGE herniation in my L5. I need help :( Doctors are reccomending epidural and maybe surgery. What can I do.

[@yvesvu7005]

Technically not a piriformis stretch. Piriformis comes a IR pass 60 ish degrees of hip flexion and therefore need to be stretched using hip ER.

[@RehabScience]

There is some debate around whether or not piriformis is stretched in this position. Usually, I refer to that stretch as glute/deep hip rotator stretch.

[@radisplayground]

Great video with clear explanations! I would be curious if you have any tips for a person with disc bulge but currently without sciatic pain only experiencing tingling sensations in the foot.

[@RehabScience]

These exercises are also used with individuals who have disc bulges without sciatica. Technically, tingling in the foot is also related to the sciatic nerve as its branches go to the foot. I would still recommend performing the exercises in this video.

[@reneecrotty6910]

An I ask anyone if your disc bulges are consistently painful and keep you awake at night every night from pain??? Anyone?? Like for now years?

[@azia-jaypomare1006]

Mine were. I did an MRI to find out what was wrong. Xray showed nothing but spurring on the spine. I have since learned how to reduce the pain with stretching, strengthening my muscles and reducing weight. Posture plays a big role in whether I am achey at the end of the day. Movement helps me. Mine are getting less painful. Best to get a specialist to check you out. Don't rely on pain meds, I ended up with liver damage. It's good now, I had to change my life around. It's a work in progress

[@diezie101]

My back immediately feels better! wow that's shocking

[@RehabScience]

That’s great to hear!

[@fluffynl3390]

Did that 1st exercise for 3 mins and my back pain felt less. Then i sat down on my couch and the pain came back but not as far down my leg as before

[@RehabScience]

That's a great sign. When treating radiating nerve pain, we look for positions or exercises that cause the pain to move up the leg toward the spine, which is called peripheralization and is a sign that the nerve is less irritated. The fact that your pain didn't travel as far down the leg after implementing the exercise suggests that it is helping the nerve and disc heal.

[@louiselydon9926]

I like who you are here I am 73 have for how long??sacral herniated disk. I have been doing #3 stretch and hamstrings much better. But still need actual stretch for bulge to straighten ! Thank you keep on standing 4 with us!!

[@tapanpradhan1438]

Please help me

[@Tracey..H]

When I did the laying on stomach exercise is took my pain away. That’s a good one

[@RehabScience]

Glad to hear that. Spinal extension often helps individuals with disc bulges and herniations.

[@wildflyingdove]

Do you have any exercises for knee pain? Thanks!

[@maeveelizabeth9832]

Why does Dr Stuart McGill recommend to never pull leg to chest saying it makes disc bulge worse?

[@samueljaworski5737]

The thing that has helped me the most is a standing lumbar extension with my abs and glutes super tight. I have never seen anyone suggest it

[@RehabScience]

Repeated lumbar extension in standing is actually one of the most common McKenzie exercises for lumbar disc herniations. I need to make a point to include it in a future video.

[@milanmatejka3765]

Great video, it helped me a lot. Thank you

[@RehabScience]

Glad to hear it was helpful!

[@taranjeerh4966]

I was working sitting down on my laptop and then I sneezed and all of my lower back locked up this was a year ago today and ever since that day I feel siatica down my leg and lower back I’m 21 years old and find it extremely hard to walk long distances and stand still for longer than 10 mins any advice and places to go to fix this permanently thanyou

[@hasake8873]

I'm trying these exercises today, and will give you feedback. Thanks.

[@edit.amrit.]

Send me ur progress?

[@tekaneo]

I guess it didn’t help. Many other PTs or orthopedics say that 2 and 3 are no no exercises. It is confusing af

[@edit.amrit.]

@@tekaneo I have been suffering from disc slip since last one year but till now it's not be cure properly

[@Chris-vp4of]

Thanks for helping others. Bless you.

[@RehabScience]

Happy to help! Thank you for the comment!

[@showkatosmankhan7988]

Please one more program and best wishes

[@RehabScience]

I’ll try to do another one soon. 👍

[@cemil112]

Hello doctor. I follow your videos with interest. Do you think standing forward fold is good or bad for the spine? I do yoga regularly 6 days a week. Thanks

[@kateokereke7047]

I was in a car accident a month ago . Doc did x ray said lumber sprain , two weeks of PT made worse and now tingling. I stopped and have to get an MRI. Potentially herniated disc. My right feet feels like my feet is slightly falling asleep

[@cmcil]

Are you focusing on releasing your glutes in the first movement? Does it matter? I often find I tense my glutes when I am lifting up

[@christophersaunders6133]

What are your views in terms of when surgery is required for a herniation? Loss of strength? Period of pain?

[@strangepsy]

I'm suffering from multiple disc bulges and nerve compression in lumber area from past 4+ years and from my experience and research I can give you some helpful tips. Surgery depends upon the area,number of discs which are damaged . For strength you have to make your core muscles strong font and back both sides,check your height weight ratio,lesser the weight better for the damaged disc & other discs,if you can avoid bending,lifting weights,jerks on the body do that.Use pillows beteen your legs while sleeping sideways and under thighs near before hip area to support your spine. Avoid sitting on ground as much you can. Take painkillers + muscle relaxants if pain in much but avoid as much you can. Wear belt while driving or walikng or sitting. remove before eating wear it after 1hour. For surgery if you are too young than 25 without any other habits of smoking & do not consume alchohal and other kind of drugs and live a healthly and stress free lifestyle. There are high chances you will recover.

[@Sku11Hax]

I have sciatica and I think my issues stem from long term poor posture which has locked my glutes and hamstrings and given me a posterior pelvic tilt that gives constant pressure on the L4 disk. Im only 25 but I think more patients like me will appear due to poor posture and lack of exercise because of screens. I can’t sit down without pain even with military like posture atm. At least it’s only in one leg for now. Prolly gonna need surgery further on since this keeps coming back.. :/

[@WeLoveCars47]

I’m with you man I’ve have a herniated disc since early twenties and I’m almost 30 now and I threw my back out a third time now since and had to call out of work I’m praying I recover again with the right stretches and ice

[@Sku11Hax]

@@WeLoveCars47 Get well soon!

[@bradluster7260]

Thank you for share this I will be this have lot disc problems

[@RehabScience]

You’re welcome! I hope these exercises help you!

[@bradluster7260]

@@RehabScience they did like get my life back thank you again any other tip please share

[@phanikiran9826]

I was told by my orthopedic that I have a minor bulge in spine. The pain starts when am playing tennis for more than 15-20 minutes. But if I relax for a bit, it goes away. Then the cycle repeats.